Single Arm Overhead Press (Dumbbell)

How to do it

1. Stand with your feet hip width apart and your knees slightly bent.
2. Hold a dumbbell by your head at shoulder height, palm facing forward, and rest your free hand on your hip.
3. Brace your core and press the dumbbell straight up until your arm is locked out with your biceps by your ear.
4. Pause briefly at the top.
5. Lower the dumbbell back to your shoulder with control, finish your reps and switch arms.

Key cues

• Feet hip width, knees soft
• Ribs down, core braced
• Press straight up, biceps by your ear
• Stay tall, no lean
• Lower slowly to your shoulder

Common mistakes

• Leaning back to push the weight up
• Leaning sideways away from the dumbbell
• Standing with your feet too close together

Muscles worked

Primary

Front delts and side delts

Secondary

Triceps and abs

Equipment

Dumbbell.

References

1. Fitbod: Standing Single Arm Dumbbell Shoulder Press
2. ACE: Single-arm Overhead Press